9 Overnight Tips to Decrease Inflammation

      When "stress" becomes a fixture in our daily lives, if we manage to get over seven hours of substandard sleep and toxic chemicals are seen as acceptable food ingredients, inflammation emerges as a significant concern. Not all inflammation is detrimental (as it is a natural response to foreign threats), but chronic inflammation—triggered by factors like stress, pesticides, and air pollution—can manifest in the body as acne, chronic illnesses, cognitive fog, digestive problems, depression, and anxiety. Harvard Health Publishing pointed out that several studies have indicated that inflammation levels, specifically C-reactive protein (CRP) levels, are more effective indicators of heart disease risk in women than cholesterol levels.

      You might not recognize persistent inflammation until blood tests suggest it, but signs to be aware of include fatigue, mood swings, joint discomfort, weight gain, recurring rashes, and digestive troubles. Since reducing inflammation can feel daunting (it often seems like a comprehensive lifestyle change is necessary for recovery), experts were consulted for straightforward, manageable actions to take right away. While quick fixes for wellness don’t really exist, these suggestions could initiate healing in your body, lead to greater changes, and potentially help you feel better overall. Read on for nine easy, scientifically supported tips to reduce inflammation (with feeling better being a bonus).

      **How to Start Lowering Inflammation Now**

      1. **Identify the Source**

      Attempting to cover up the symptoms of chronic inflammation with temporary solutions will likely prolong the issue. It’s essential to consult a healthcare professional who can help you understand the origins of your chronic inflammation and advise on the best approaches to address it. For instance, measuring C-reactive protein levels through blood tests can provide clearer insights into your inflammation status. If inflammation levels are high, the best "treatment" often lies in tried-and-true lifestyle changes (keep reading).

      2. **Prioritize Quality Sleep**

      A study featured in Nutrition Reviews indicated that insufficient or poor-quality sleep can trigger various inflammatory responses. According to a 2020 study, irregular sleep patterns may lead to heightened inflammation, particularly in women. "Inadequate sleep results in increased production of the stress hormone cortisol, which can elevate inflammation,” explained Dr. Sony Sherpa, MD, a holistic physician at Nature’s Rise. Deep sleep cycles are crucial for the body’s housekeeping tasks, including immune system regeneration and healing from acute inflammation. Thus, missing adequate rest deprives you of essential anti-inflammatory benefits.

      “Research shows that those who get inadequate sleep have elevated inflammation markers in their bloodstream compared to those who regularly sleep the recommended seven to eight hours,” summarized Dr. Sherpa. To ensure a restful night’s sleep (aim for seven to nine hours of deep REM cycles), keep your bedroom temperature between 65°F and 72°F, maintain a dark environment, adhere to a consistent sleep schedule (going to bed and waking up at the same time each day), and avoid eating within three to four hours of bedtime.

      3. **Incorporate a Variety of Vegetables**

      Certain online sources may claim that specific foods are “anti-inflammatory,” but Dr. Federica Amati, head nutritionist at ZOE, asserts that these claims lack scientific support. Rather than following a specific “anti-inflammation” diet, she recommends focusing on plant diversity and aiming to consume at least 30 different plants each week. “A varied, plant-based diet means you’ll obtain a wide array of healthy plant compounds, micronutrients, and fiber,” she stated. “Additionally, prioritizing more plants and whole foods will naturally lead to lower consumption of highly processed foods, which are often linked to increased inflammation.” Strive to incorporate vegetables into every meal by transforming them into sauces or dressings, blending them into rice or noodles, or replacing meat with them (think buffalo cauliflower “wings,” veggie burger patties, and mushroom tacos).

      4. **Manage Stress and Foster Positive Emotions**

      Research from Biological Sciences highlights a strong connection between chronic stress and inflammation (consider how stress can disrupt sleep, appetite, and mindfulness), making stress reduction just as vital for lowering inflammation as diet and sleep. Conversely, fostering positive emotions is linked to decreased inflammation. The American Psychological Association found that individuals who experience a broad spectrum of positive emotions (16 in total: enthusiastic, interested, determined, excited, amused, inspired, alert, active, strong, proud, attentive, happy, relaxed, cheerful, at ease, and calm) show lower inflammation levels. Aim to cultivate as many positive emotions as possible throughout your day through practices like gratitude journaling, engaging in enjoyable hobbies, pursuing a creative activity (like writing, painting, or cooking), or reading an inspiring book.

      5. **Limit Blue Light Exposure**

      Frequent screen time (whether it's on a smartphone, tablet, laptop, or TV) is commonplace, with many relying on it for work. However, excessive blue light exposure can lead to stress and inflammation in the body. A study